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Run Walk in IM marathon
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9:1 it is then Melds! I like to have a plan...
When do you reckon would be good to start practising? At the mo my 'long' runs are only an hour so doesn't seem worth it.
I too will be doing this when my planned long runs get over the 2 hour mark.
IMW wil be interesting as the run course isn't flat...............I will be looking closely at the profile and will probably walk the uphills and run the flast and downhills.so will have no proper structure..........other than that i will wlak the aid stations and try and run between them.
The june ironman is in 1 mile loops so the aid station will be every mile so will hopefully just walk while i refuel...........
that said, if your recovery run is 45-60 minutes then in my opinion this is also good to do R/W to make sure it really is a recovery run
Most definitely ... also when doing the 'walk' bit remember to not dwadle
You need a real good power walk going on
I'm definitely run /walking it; don't have it in me to run the whole thing! Due to past running injuries, r/w definitely helps keep them at bay. On the Fink plan, i'm only up to running for 30 mins at the mo anyway, and i'm still r/w those runs with a 9/1 split. I struggle with running, so bascially i'm doing anythign I can to get through it!
oops. x-post!
The only bit I would add would be check your walk speed. Either using GPS or known distance route (doesn't have to be that long) and walk the whole thing.
I am a walker who runs, bikes and swims. Happily keep up 4 mph for 12-hours (yes a 50-mile walk).
Top speed is 4.2-4.5 mph which is around 13:20 minute miles.
This means I don't lose a lot of time when walking. Did the Swashbuckler last year and some runner complained that I had taken ages to catch and how did go so fast when walking!
Many runners seem to switch from running to shopping centre dawdling with nothing in between. So make sure your walk is a proper effort.
Meface
Love mincing out of T2 to the noise of maniacal Pirate supporters
Due to a mates inability to run - its a medical thing - we powerwalked the marathon last year. Its great mental exercise timing each kilometer and trying to work out what the pace was and what the finishing time was going to be. And then you had to factor in fatigue as inevitably you wont maintain a constant pace.
The walk took about 6 and a half hours - so thats about 15 mins per mile pace. Its not dawdling !
<nervously pops into this IM thread knowing the risks of being told to MTFU etc...>
Have a place in new Cotswold 113 as first middle distance race in June and naively thought training on Fink program would run the half mara... followed this fascinating thread and now not so sure.
Assuming lots of people will be using it as training for an IM later in the year I expect loads will be run/walking? Honestly sounds like I am best to plan for this too and start to think about using this in LSR's? Or at this 'easy distance' should I just get on with it and bliddy well run!
<slopes off and gets head down to avoid fire...>
I would use the LSR for a R/W practise and the other sessions and bricks as a pace/speed session
Thanks Meldy, this whole thread has given me something to think about to while away the time on the turbo tomorrow morning!
Will crawl back under the HIM rock and keep quiet...
but it is easier to run in a half IM than a full one.........depends on your training etc.........
I love the Ironman shuffle...........I can remember when i started my IM run feeling good and fresh and running....I started overtaking these men shuffling.couldn't work out why until I noticed they had all four of their coloured bands and were shuffling towards the finish line............
On my third lap I started my own shuffle
LOL, I guess Melds, but tonight she will be a woman who knows England beat her beloved Wales
Mwah ha ha ha ha
engerland didn't win...Wales lost.....
gaz we can compare shuffles in june.......we are bound to see each other if we have 26 laps to get around
.just look out for the headtorches